New member here! :wave:
So I've finally gotten back into swimming. :applaud:
My body is very unconditioned for this and my times are very bad. I think it was 20 seconds for 25 m lane. :cry:
I've been accepted onto my school's swim team, but swim meets don't start for another month or two.
So I have some goals to achieve to make myself as much a better swimmer as possible before the meets :drown::
Form
Conditioning
Speed
I want to learn the form first because then I won't be making any bad habits. Tips on learning form correctly?
Tips for each type of stroke? (Freestyle/***/Back) I can't dolphin kick yet so I won't be able to butterfly yet.
Next is conditioning. :weightlifter:
Any workout programs for conditioning to increase stamina/strength for a more powerful stroke and stamina for endurance runs?
And finally, after I get my form down, and condition my body well enough I'm sure speed will have already increased all on its own.
But I want to gain as much as I can so workouts for speed too?
Please guide me in the right direction.
Any help is greatly appreciated, happy to be a part of this forum!! :woot:
Parents
Former Member
Tips on learning form correctly?
Whenever you are in the water, you are working on technique, even if it is not intentional. Make it intentional. If you are swimming along, not thinking about your stroke, and you think you are doing everything correctly that the coach has told you to correct: 1) Ask if you have regressed into poor form on anything the coach has already told you how to correct. This will be common, so don't be discouraged. 2) Ask for something specific to work on technique wise.
You will never be done with technique work, but at this point your focus is no longer doing things correctly, but getting faster while maintaining what you have achieved.
Any workout programs for conditioning
Jason Lezak's weight workout for sprint swimmers is popular it seems www.bodybuilding.com/.../jasonlezak1.htm
I honestly think it is a very advanced workout that is appropriate if you are very serious about lifting, have a lot of experience lifting, and understand your body well enough that you can swim hard, lift hard and successfully recover without putting your body in risk of injury.
The 5x5 program gets my recommendation for a beginning strength program. And by beginning, I mean it should last you at least a year unless you have lifted seriously before.
stronglifts.com/.../
I recommend starting with an empty bar, and focusing on correct technique. This does three things. First, the workout can be finished very quickly initially, so you never skip. The first two months you can probably finish in under 15 minutes. Second, you have achieved a new goal after each set, which really will help you mentally further down the road. Finally, by the time workouts get hard, they will already be a habit.
I started lifting and thought I knew correct technique for the bench and shoulder press. I was wrong, hurt my shoulder and took me out of working out for two months. Technique seems to be important everywhere.
The link that I posted is almost the plan I do now. I dropped the push ups and deadlifts from the plan, and increased the crunches.
workouts for speed
Go fast in workout.
Tips on learning form correctly?
Whenever you are in the water, you are working on technique, even if it is not intentional. Make it intentional. If you are swimming along, not thinking about your stroke, and you think you are doing everything correctly that the coach has told you to correct: 1) Ask if you have regressed into poor form on anything the coach has already told you how to correct. This will be common, so don't be discouraged. 2) Ask for something specific to work on technique wise.
You will never be done with technique work, but at this point your focus is no longer doing things correctly, but getting faster while maintaining what you have achieved.
Any workout programs for conditioning
Jason Lezak's weight workout for sprint swimmers is popular it seems www.bodybuilding.com/.../jasonlezak1.htm
I honestly think it is a very advanced workout that is appropriate if you are very serious about lifting, have a lot of experience lifting, and understand your body well enough that you can swim hard, lift hard and successfully recover without putting your body in risk of injury.
The 5x5 program gets my recommendation for a beginning strength program. And by beginning, I mean it should last you at least a year unless you have lifted seriously before.
stronglifts.com/.../
I recommend starting with an empty bar, and focusing on correct technique. This does three things. First, the workout can be finished very quickly initially, so you never skip. The first two months you can probably finish in under 15 minutes. Second, you have achieved a new goal after each set, which really will help you mentally further down the road. Finally, by the time workouts get hard, they will already be a habit.
I started lifting and thought I knew correct technique for the bench and shoulder press. I was wrong, hurt my shoulder and took me out of working out for two months. Technique seems to be important everywhere.
The link that I posted is almost the plan I do now. I dropped the push ups and deadlifts from the plan, and increased the crunches.
workouts for speed
Go fast in workout.
